Strength: Squat Clean :
5 @ 50%, 5 @ 60%, 5 @ 70%, 5 @ 70%, 5 @ 70%
Clean Pull 3x3 at 80% 1RM
Reverse Wood Chop 2 x 10 @ 25lbs
WOD: The Bear
Bear Complex 7-7-7-7-7 Use the heaviest weight you can for each set. Rest as needed between sets. Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round.
Do 5 rounds : -Power Clean -Front Squat -Push Press -Back Squat -Push Press
This is not necessarily for time. Get as heavy as you can. Add weight each set!!